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Wheat gluten vs. Winged bean — In-Depth Nutrition Comparison

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Differences between wheat gluten and winged bean

  • Wheat gluten has more selenium, iron, phosphorus, and calcium, while winged bean has more copper, vitamin B1, potassium, vitamin B2, vitamin B3, and vitamin B6.
  • Winged bean's daily need coverage for copper is 134% higher.
  • Winged bean contains 57 times less selenium than wheat gluten. Wheat gluten contains 39.7µg of selenium, while winged bean contains 0.7µg.
  • Winged bean has a lower glycemic index. The glycemic index of winged bean is 32, while the glycemic index of wheat gluten is 64.

The food types used in this comparison are Vital wheat gluten and Winged bean tuber, raw.

Infographic

Wheat gluten vs Winged bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +373.3%
Contains more IronIron +160%
Contains more PhosphorusPhosphorus +477.8%
Contains less SodiumSodium -17.1%
Contains more SeleniumSelenium +5571.4%
Contains more PotassiumPotassium +486%
Contains more CopperCopper +661.5%
Contains more ZincZinc +63.5%
~equal in Magnesium ~24mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +547.9%
Contains more FatsFats +105.6%
Contains more CarbsCarbs +103.8%
Contains more WaterWater +600%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Poly. FatPolyunsaturated fat +365.5%
Contains less Sat. FatSaturated fat -18.4%
Contains more Mono. FatMonounsaturated fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Winged bean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Winged bean DV% diff.
Copper 0.182mg 1.386mg 134%
Protein 75.16g 11.6g 127%
Selenium 39.7µg 0.7µg 71%
Iron 5.2mg 2mg 40%
Vitamin B1 0mg 0.379mg 32%
Phosphorus 260mg 45mg 31%
Manganese 0.532mg 23%
Potassium 100mg 586mg 14%
Calories 370kcal 148kcal 11%
Vitamin B2 0mg 0.149mg 11%
Calcium 142mg 30mg 11%
Vitamin B3 0mg 1.64mg 10%
Vitamin B6 0mg 0.075mg 6%
Carbs 13.79g 28.1g 5%
Folate 0µg 19µg 5%
Zinc 0.85mg 1.39mg 5%
Polyunsaturated fat 0.81g 0.174g 4%
Fiber 0.6g 2%
Vitamin B5 0mg 0.116mg 2%
Fats 1.85g 0.9g 1%
Net carbs 13.19g 28.1g N/A
Magnesium 25mg 24mg 0%
Sodium 29mg 35mg 0%
Saturated fat 0.272g 0.222g 0%
Monounsaturated fat 0.156g 0.234g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Wheat gluten
15%
Winged bean
Minerals Daily Need Coverage Score
68%
Wheat gluten
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 6mg)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.